Morning:
Kettlebell/burpee challenge practice, 20kg KB
10 KB swings - 1 burpee - 10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees

Then, deadlift 3-3-3-3-3

Afternoon:
2 rounds, 10x muscle ups
10 rounds, iron cross practice
4 rounds, ring work

Evening:
Striking class